Traffic Light Food Tracking

5 Chapters 17 Lessons Intermediate

About this course

Learning how to effectively plan, track and evaluate food is a really important part of establishing a long term, successful food routine, so that you can manage your cravings, maintain a healthy and lean body and feel on top of your food choices.  There are four key elements to doing this successfully. Planning, tracking, evaluating and correcting.  This course will explain the traffic light system in lots of detail and it will teach you how to spot problem meal times and problem eating patterns and teach you how to correct them.

Course Structure

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Introduction 1 Lesson

Are You Ready For Change?

This is your starting point.  You need to find out if you are really ready to make significant lifestyle changes.  This course requires action.  Learning needs implementation or it's quickly forgotten.

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Planning 6 Lessons

The Importance of Planning

As the saying goes, "fail to plan, plan to fail".  In the long run, effective planning will become second nature. It will save you time, money and improve your health. 

Effective Food Planning

This lesson will help you to create a weekly food plan of your own from scratch, depending on your time and budget.  If you need some extra support and confidence in the beginning, you can use one of our food plans.

Gathering Recipe Ideas

This is where you will be given your first task of putting your food planning onto paper.  

Healthy Breakfast Ideas

Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day. ... A morning meal is necessary not only for your body but for the brain as well. Eating a nutritious breakfast helps improve your concentration and productivity.

Healthy Lunch Ideas

Eating a healthy lunch is important for so many reasons! Food gives us our energy. Eating a nutrient-packed lunch helps us avoid a mid-afternoon crash! 

Healthy Evening Meal Ideas

While it is important to get in your exercise at least 3 times a week, it is just as important to make sure that you are filling up with a nutritious, well-portioned dinner in the evening. Planning ahead helps ensure this happens, as life during the week can often get extra hectic.

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Food Tracking 4 Lessons

What Your Food Diary Looks Like

A food diary is a log of what you consume each day. It can help you make changes to your diet and lose weight. You can use it to improve your health by tracking what you eat and drink. The diary helps you understand your eating habits.

The Traffic Light System

A traffic light system helps you see very quickly whether meals are helping you towards your goals or not.

Green, Amber And Red Choices

A green meal drives you towards your goals.  Amber keeps  you about the same distance away and a red meal drives you further away from your goals.

The Food Tracking Key

Learn how to track accurately, without judgement, so you can learn to spot problem times and correct them one step at a time.

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Evaluating and Correcting 3 Lessons

How To Make Changes Until You Find Your Magic Formula

The magic formula is the number of green, amber and red meals that help you hit your goals.  When you find the magic formula,  you have a target to aim for every week.

How To Spot And Correct Poor Eating Patterns

Once you have been tracking food for a week or so, you will notice patterns of poor eating.  Now you can plan to correct them one meal at a time

How Long Do I Track Food For?

You won't need to track food forever.  However, you will need to know whether a meal is green, amber or red instantly and you will need to track for long enough to be making roughly 15 green auto pilot meals

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Conclusion 3 Lessons

Course Recap

You should now understand how to plan good food choices, track accurately , analyse and correct your poor food choices.

Are You Ready To Track Food?

Find out how much you have learned with this quiz to see if you are ready to establish a successful, long term food routine.

Next Steps

What should you be doing next and in what time frame?